The Good & The Bad:
Nutrition: As I mentioned in week one’s blog entry; my demise came on the weekends. In an effort to address this untimely issue I am happy to report that I successfully limited my calories for both; weeks two and three. (Record scratching sound inserted here) before you cheer, just realize that simply moved the issue from the weekend to another day during the week. Captain’s Log: I need one cheat day a week or the troops will mutiny!
The little voice in the back of my head says, “You and your diet suck sir!” I was looking at some of the various reports in “Myfitnesspal.com” It breaks down your daily calories specifically showing carbs, fats, and proteins. Apparently I am eating fewer calories but still eating too many foods high in carbs and fats with not enough protein. Well sorry Myfitness, you’re going to have to deal with that for now.
- Week 2: 4843 Net calories under weekly goal
- Week 3: 9650 Net calories Under Weekly Goal
- Week 4 Goal of 10,000 Under
Exercise: What the “H. E. double hockey sticks” (family blog you know) happened? I was super inconsistent. It looks like I did every other day. Actually my plan was to drastically limit calories and do modest exercises for the month of January. Then after some rapid weight loss, increase calories and conditioning. So I am okay with the last couple of weeks results. However to further show my insubordination to having any resemblance of a formal plan or diet, I have just decided (right this very minute) to change it up this week. I am going to burn 1,000 calories every day (Pounding stake into the ground while beating me chest). Take that (bam!) This might require a move from every other day to “two a days.” As you can see from the graph I burned 1700 calories. How did I do this you may ask? Saturday, Red Rider and I went for a ride outside up Emigration Canyon, which is one of our favorites, and burned 1700 calories. Now I promised Red Rider an expose, rather a featured article which she will write up to appear in the next day or so stay tuned.
The Bike Trainer which I affectionately named, “The Torture Device.”
I have finally done it; I broke the 60 minute barrier on that blasted contraption. Sure give me credit, but keep in mind I only did it once. I have logged about 8 sessions total and have learned a few tips that help keep me motivated and on the bike. Hopefully you will benefit from the below tips: (PS as always if you have some learning’s please add comments)
- Don’t let excuses keep you off the bike
- I have found that if I remove as many obstacles as possible I am more likely to ride: First keep your bike mounted up in the trainer. Layout all your work out items the night before, shoes, gloves, padded shorts, garmin and heart rate monitor. This way when you wake up earlier you don’t have to think you can just do?
- Actually eat before taking a ride to nowhere land.
- Just like a real bike ride, if I haven’t eaten or hydrated well enough I don’t ride for very long. I am actually surprised at how hard I work to go absolutely nowhere, so I can’t just jump on the bike after eating only 800 calories for the day and expect to have a stellar performance. Not happening
- Have a Goal in mind.
- I didn’t break the 60 minute mark until I gave myself a goal of burning 1000 calories in one session. I would suggest setting goals like: Ride for a total of XX minutes, or Ride for a total of XX Calories burned, or Intensity Levels or wattage for a specific period etc etc.
- Pop a good Movie in or Catch up on your favorite TV Series from your Tivo or DVR.
- This is another reason I broke the 60 minute barrier. I lost track of time and when I looked I was already at 40 minutes and about 500 calories. Plus commercials are intervals time, so why not take it up to 100% and see if you can last the entire commercial break. PS Football sucks because your doing 100% a lot!. The only drawback is you need to turn the TV up loud to be able to hear over the roar of the bike trainer (not good for others sleeping at 5:00 am sorry family)
- Keep everything close by.
- Don’t give yourself an excuse to get off, because you may never get back on. I have found that if I keep the remote(s), Iphone, Snacks and Water in reach I keep going and going, and going. See excuses above.
- Climbing Blocks
- Still haven’t been able to prove or disprove if this changes the intensity, but I have learned that with something propped under the front tire it takes a little less pressure off my wrist and somehow feels a little more comfortable. As you can see by my picture I may need to invest in a real block.
- Towels and Towlies .
- After a while the sweat really starts to pour, make sure you have a towel or head band or both to help absorb. I have the Cyclops bike thong (Sorry wish this was as cool as it sounds) that helps with organization and sweat protection. You can see below I moved the GPS to work better with that set up. I also have a towel underneath because I am peeling life of my back tire. In retrospect I should have bought a crappy tire to burn up instead of my nice gatorskins. $20 vs. $65
- Don’t be afraid to stop (well for a few seconds anyway)
- Just like any other bike ride, you stop for stop lights; you stop at the top of the mountain; you stop to wait up for other riders. You even stop peddling to stretch. Same concept, applies on the trainer. Take a few seconds to adjust, stretch, etc etc. Just don’t get off, cause 8 out of 10 times I don’t get back on. See excuses above.
- Bike gloves
- Really? Why? Well, after going for a while I have noticed that my hands start getting slippy on the handlebars. This leads to being uncomfortable, which then leads to an excuse to stop. Gloves are just another sweat absorbing mechanism. And I guess the padding helps as well.
Okay these are a few of the tips I have found that make indoor cycling a little more tolerable. Be sure to check back later for the Emigration Canyon ride write up by the lovely Red Rider. Still can’t believe we rode a canyon in January in the rain. WOW
Good Luck and Stay strong through the winter !!!.